exercise phys final week 12 and week 13
what is the worst score for functional movement screen
0
how many reps included for muscel endurance
1-4 minutes , 20-30 reps, or more than 15 reps
what is the rest intervals for muscle endurance
1-4 minutues
bushman found that if a soldier scored less than ____ on FMS, they were at an increased risk of injury
14
how many sets are used for muscle endurance
2-4
how many sets are used for hypertrophy
2-6
how many sets are used for power and agility
2-6
what is the best max score for functional movement screen
21
what is the rest interval for hypertrophy
3-5 minutes
what are the training loads for muscle endurance
30-60 %
what training loads are used for hypertrophy
40-80%
how many seconds should stretching be held
45-60 seconds
how many weeks should a patient stretch for it to be effective for true muscle/tendon lengthening
5-6 weeks
how long are rest intervals for power and agility
5-8 minutes
how many reps are used for power and agility
6-10
how many reps are used for hypertrophy
9-12
what part of ramp includes movement patterns of stretches such as dynamic stretches, walking lunges, flexibility. stretching holds between 45-60 seconds
A - activating
what tests are included in the impingement cluster screen
Hawkins-Kennedy, painful arc sign, infraspinatus sign, empty can
what are two ortho examination examples used to test for meniscus in our clincial exam
McMurray's, Apley's, Thessaly's
what part of RAMP includes progressive sport specific skills like spring, cutting, jumping
P-potentiation of muscle activation
what type of stretch involves a method that involves an isometric contraction of the antagonist followed by an immediate static stretch of the same group (contract-relax)
PNF stretch
what part of ramp includes Elevate HR/RR, increase whole vs. partial body bloow flow, decrease joint viscosity
R-raise the physiological effects
what does a movement screen provide
a movement screen simply provides the practitioner an idea of problematic area risks during a primitive movement ; gauges risk
what is motor skill acquisition
a process in which a performer learns to control and integrate posture locomotion and muscle activation that allows the individual to engage in variety of motor behaviors that are constrained by a range of tasks required
what is mobility
ability of a segment to move/ be moved in order to allow available ROM
what is stability
ability of the neuromuscular system to synergistic muscle action to control a proximal/distal segment or control during a superimposed movement
what does the A in RAMP stand for
activating
what type of stretch involves holding the stretch using the strength of the agonist
active static stretch
dynamic metabolic generated heat that increases whole body vasodilation, increase O2 supply , increase muscl elasticity, increased metabolic rate is describing what kind of warm up
active warm up
why was the functional movement screen developed
as a pre-participation screen to determine patients who have or lack ability to perform each of seven movements
what is the Bohr effect
as the increase in PCO2 occurs via metabolic waste product within tissues, the affinity of hemoglobin to O2 decreases which allows more oxygen to be released fo rmetabolic demand essentially
what stage of learning involves patient explroing performance of tasks indiffering environments
associative learning
what stage of learning involves patient requiring infrequent feedback and anticipate errors
associative learning
what stage of learning involves the patient concentrating on efficiacy and consistency of movement
associative learning
how often should a patient stretch
atleast 2-3x weekly; daily optimal
how long do you hold for a static stretch
atleast 30 seconds up to 60 seconds optimal
what stage of learning involves faded and knowledge of results feedback
autonomous learning
what stage of learning involves patient being able to focus on fine tuning and dual tasking
autonomous learning
what stage of learning involves patient getting "feel" of exercise
cognitive learning
what stage of learning involves patient having to think about each component of the skill
cognitive learning
what stage of learning involves patient to require frequent, intermediate feedback and knowledge of performance
cognitive learning
what stage of learning involves the patient learning the goal of the task
cognitive learning
what type of feedback is feedback that occurs during the task
concurrent feedback
what influence does arousal have on performance
continuum of physiological and pyschological asleep or being "psyched up"
how long do you hold PNF stretch
contract for ~5 seconds followed by a 10-30 second static hold
what are the seven functional movements used in functional movement screen
deep squat, hurdle step, in-line lunge, shoulder mobility, active SLR, trunk stability push-up, rotary stability
what is feedback
defined as sensory information that is received and processesd by the learner during or after performing or attempting to perform a motor skill
what type of feedback is extrinsic feedback that occurs after a set or several reps of a skill
delayed/ summary feedback
what type of repetition testing uses a series of testing sets that the atlete can complete at 3-5 reps, then increase load until 2 reps can be completed with proper technique
direct RM testing
what type of repetition testing is reserved for intermediate advanced athletes with atleast 6-12 months of training
direct Rep Max testing
the kinetic link model begins with gross motor development ; proximal joints of spine stabilize followed by ______
distal extremities
what type of stretch involves a gradual transition from one body position to another and a progressive increase in reach/ ROM
dynamic stretch
what psychological influence does emotion have on performance
emotional tie to prior success or failure (tie to memory)
what repetition testing uses a percentage after a load in determined when an athlete is take to volition at that RM
estimated RM testing
what type of repetition testing is reserved for novice lifters and strength phase rehab
estimated RM testing
what type fo cue is excellent for experienced athletes
external cue
what type of cue includes external focus on attention often controlled by the therapist
external cue
what type of cue may be performed both during and conclusion of the task/movement
external cue
what type of feedback is when the feedback is decreased over time to promote self correction and motor learning
faded feedback
what type of warm up consists of 5-10 minutes of slow aerobic exercises with the goal to increase HR, peripheral blood flow/O2, RR/ perspiration
general warm up
a distortion of time and space is a component of what
ideal psychological state
absence of fear> no fear of failure is a component of what
ideal psychological state
narrow focus of attention on activity/task is a component of what
ideal psychological state
no analysis of performance during task is a component of what
ideal psychological state
sense of effortlessness is a component of what
ideal psychological state
sense of personal control is a component of what
ideal psychological state
what type of feedback is extrinisc feedback that occurs immediately following the task
immediate feedback
what type of cue includes inherent internal focus on attention to the movement itself
internal cue
what type of cue includes kinesthetic feedback
internal cue
what type of cue is excellent for novel movements
internal cue
what type of cue relates to anatomical structures
internal cue
the funcitonal movement screen has high_______ between 20 therapists to determine faulty patterns
intra-rater reliability
motor performance fundanmentally builds skill to promote _________
learning
what type of feedback loop includes describing the task/movement then demonstrating the movement, then cueing the movement, doing the movement, then debriefing the outcome
long feedback loop
what part of RAMP includes movement patterns of stretches such as dynamic stretches, walking lunges, flexibility. stretching holds between 45-60 seconds
m-mobilizing
what component of movement is defined as "movement potential"
mobility
what does the M in RAMP stand for
mobilizing
what are the five psychological influences on performance
motivation, emotion, anxiety, arousal and stress
what is a complex set of internal processes that invovles the acquisition and permanent retention of a skilled movement or task through practice
motor learning
what involves an acquisition of the ability to carry out a skill
motor performance
what portion of examination does a movement assessment go under
objective portion
what is a common orthopedic/medical screening tool that is used in our clinical exam
ottawa ankle rules
what type of stretch involves a stretch using a device to hold limb in a position
passive static stretch
use of superficial vs deep heating modalities or thermal agents are used to heat specific, focal MSK tissues in order to increase vasodilation, decrease viscosity and increase parasympathetic system describes what kind of warm up
passive warm up
what does P in RAMP stand for
potentation of muscle activation
warren found that many studies show poor _________of injury with associated scroe cut off of greater than 14
predictability
what does a movement assessment provide
provides the practitioner with clinical data which helps identify the impairments that are likely contributing to the patient's complaints
cook describes the kinetic link model as interdependent segments that work_________--
proximal to distal
what does the R in RAMP method stand for
raise the physiological effects.
what does ottawa ankle rule screen for
referral screen for possible ankle fracture
what does canadian c spine rules screen for
referral screen for possible cervical spine fracture
what does Well's clinical prediction screen for
referral to physician/ ER to rule out possible DVT
what type of feedback loop is when you cue the movement or task, do the movement then debrief about the results of the movement
short feedback loop
what does mobility require
soft tissue extensibility, connective tissue flexibility and joint mechanics
what type of warm up is characterized by 5 minutes of sport specific movement and /of functional skills
specific warm up
what part of movement is defined as the ability to regulate the desired ROM and resist the undesired ROM of a system
stability
what type of stretching is recommended
static during general warm up and dynamic during specific warm up
what type of stretch involves slowly stretching a muscle/tendon group and holding the position/range
static stretch
what psychological influence does anxiety have on performance
subcategory of arousal that is often negatively perceived both cognitvely and somatically like tense muscles and tachycardia
what influence does stress have on performance
substantial imbalance between demand and response capability (ability to cope )
what psychological influence does motivation have on performance
the patient or athlete sees the benefit to exercise
a screen does not diagnose nor predict outcomes/ injury true or false
true
what are the goals of movement screen
used to identify observable maladaptive performance of primitive movements at extreme positions should appropriate stability and mobility are not maintained
what are the training loads for power and agility
varied difficulty/intensity/ duration
how are proprioceptors developed
via reflexive movements
improved metabolic reactions, primer for anerobic , primer for power vs. quick strengths is a benefit from what
warming up
increase in blood flow , increase in hemoglobin leading to an increase in o2 to musculature is a benefit from what
warming up
increase in rate of muscular force and prime reaction time is a benefit from what
warming up
what causes a lowered viscous resistance within muscle/ joints
warming up